Kids & Fran
CrossFit WOD
E2MOM10
4 Front Squats + Strict Pull-up (submax)
E2MOM16
10/8 Cal Bike
10 Burpees
* no less than 20 second rest. Should not be dying the first set- scale appropriately
Muscle Circuit:
*20 Total of Each
Hammer Curl
Banded Tricep Ext.
Birddog
Core Plate Raise 25/15 lbs
Mobility:
Pigeon
Frog
Lizard
Childs Pose
SWEAT
EMOM: 3x
1-8: Pull-Ups or 10: Ring Rows
EMOM: 3x
8-10: Push-ups (opt; weighted)
EMOM: 3x
10: Barbell Rows
EMOM: 3x
8-10: DB Push Press
E3MOM: 8x
12: DB Snatch
6: Burpees
12/15: Cals on Rower
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